Following the same protocol as my last leg workout, I decided to earn the burn again this morning. Hitting the contracted position first on legs is intense and makes for some seriously deep muscle burn, but that’s not even close to a complain. Though it is a pretty good excuse to let the expletives flow in the early-morning hours…
Quads: Leg extensions (3×15,12,12(8) + X-Pause + X Fade); Sissy squats (1×10(8)—X Pause); Squats (3×15,12,10 + X Reps)
Hamstrings: Leg curls (3×15,12,10(6) + X-Pause + X Fade); Stiff-legged deadlifts (2×15,12—DXO + X Reps); Good Mornings (1×10)
Calves: Standing calf raises (3×25,20,18—X Fade); Alternate DB calf raises (1×15(10)—X Pause + X Reps); Donkey calf raises (2×15(12)—X Pause + X Reps); Seated calf raises (2×15,12)
Note: My split is based on the Ripping Phase Routine in the Beyond X-Rep Muscle Building e-book.
Earn the Burn Summary
Quads and hamstrings got hammered! Not a ton of work from a volume standpoint, but serious devastation all around – in a good way, of course. LOL! As much as I like the power feel of doing the compound movements first for leg work, there’s really something to be said about going with contracted moves up front. Though, if you’re not into searing muscle burn, this might not be for you.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.